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Sets
10
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5
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3
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Presets
Daily Warm Up
McKenzie
10 reps • count to 5 • 5s pause
McGill Curl-Up
Count to 10 • 5s rep pause • 30s series pause
✓
6×
✓
4×
✓
2×
Apply
Bird Dog
Count to 10 • 5s rep pause • 30s series pause
✓
6×
✓
4×
✓
2×
Apply
Glute Bridge
10 reps • hold 10s • 5s pause
Side Plank
Count to 10 • 10s rep pause • 30s series pause
✓
6×
✓
4×
✓
2×
Apply
Dead Hang
Choose duration • 5s get-ready pause
15s
✓
30s
1m
Apply
Scapula Squeeze
10 reps • hold 5s • 3s pause
Wall Slide
10 reps • 2 series • 30s series pause
Chin Tuck
10 reps • hold 5s • 3s pause
Neck Push
5 reps • hold 5s • 3s pause • 4 series • 5s series pause
✓
5×
✓
5×
✓
5×
✓
5×
Apply
Shrug
10 reps • hold 5s • 5s pause
Gym Split
Day A
Day B
Biceps w/ Dumbbell
3 series • 10 reps • 5s per rep • 120s series pause
Lat Pulldown w/ Bands
3 series • 10 reps • 5s per rep • 120s series pause
Triceps Push Down w/ Bands
3 series • 10 reps • 5s per rep • 120s series pause
Lateral Raise
3 series • 10 reps • 5s per rep • 120s series pause
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